Raisins Nutrition: 5 Surprising Benefits of this Superfood

Raisins Nutrition: 5 Surprising Benefits of this Superfood

From the childhood classic of “ants on a log” to granola to carrot cake, raisins have been in most of our lives since our earliest years. So, are raisins good for you? Well, not only are raisins popular with all age groups and extremely versatile in the kitchen, but raisins nutrition includes being concentrated sources of energy, vitamins, minerals and electrolytes.

Benefits of raisins nutrition include lowered blood pressure and better heart health. Studies have shown that daily consumption of raisins may significantly lower blood pressure, especially when compared to eating other common snacks, making them one of the best natural remedies for high blood pressure. (1) Raisins are so quick and easy to consume, it’s really hard to find an excuse not to include them in your diet on a regular basis!

What else can raisins nutrition offer in way of benefits? Read on.

What Are Raisins?

Today, most raisins are produced from Thompson seedless grapes, which were introduced to California in 1862 by William Thompson. To produce raisins, grapes are laid on brown craft paper trays between the vineyard rows and allowed to dry in the sun when harvested. This is the natural sun-drying process that turns grapes into raisins.

The oxidation and caramelization of the sugars during this process result in raisins’ natural dark brown to black exterior. Raisins are traditionally sun-dried, but they may also be water-dipped and artificially dehydrated.

In the U.S., golden seedless raisins are dried mechanically. The grapes are picked from the vine, washed in a clean water bath and then in hot water to soften the skins. The clean bunches of grapes are laid on wooden racks and sent through gas-heated tunnel dryers, where hot air is forced in and around the racks. While drying, the grapes are exposed to sulfur dioxide gas to prevent oxidation and caramelization, allowing the raisins to dry to their characteristic golden color.

When it comes to raisins nutrition, they have a considerable concentration of phenolic compounds, which play a role in cancer prevention and treatment. (2) Raisins contain the following phenolic compounds: quinic, gallic, chlorogenic and caffeic acids; catechin; and epicatechin. While many people like to avoid sulfur dioxid (especially those who have an allergy), golden raisins have more of some health-promoting compounds because the antioxidant effect of the sulfite used to produce golden raisins inhibits the loss of these compounds. (3)

Golden raisins have been shown to have the highest antioxidant capacity and phenolic content when compared to grapes and sun-dried raisins. (4) In general, though, the drying process for making raisins preserves and concentrates the antioxidant capacity of raisins over fresh grapes. (5)

Sultanas are another type of raisin that come from small, pale golden-green grapes originating in Turkey. These grapes were originally used to make wine, but today they’re primarily used to make raisins. Sultanas are more popular in Europe, and the American variety of the sultana grape is the Thompson seedless.

Muscat raisins are large compared to other varieties, and they’re also sweeter. What about currants? Currants are also dried grapes, but they’re smaller, darker and tangier than your typical raisin.

Raisins Nutrition

Raisins are dried grapes, which are the fruits of the Vitis vinifera plant. The three main types of raisins commercially sold are: sun-dried (natural), artificially dried (water-dipped) and sulfur dioxide-treated raisins.

Unlike other dried fruits that commonly have sweeteners added in the drying process, raisins are packaged without any added sugar. Raisins naturally provide a perfect amount of sweetness for the tastebuds. In fact, they’re similar to Medjool dates, one of the best natural sweeteners around.

Are raisins healthy? The one-word answer is definitely: yes! Natural energy isn’t the only plus when it comes to consuming raisins. These delicious dried fruits are also loaded with fiber, potassium, iron and other essential nutrients, but free of saturated fat and cholesterol. They’re also gluten-free, just in case you were wondering.

One small box (1.5 ounces) of seedless raisins nutrition contains: (6)

• 129 calories
• 34 grams carbohydrates
• 1.3 grams protein
• 0.2 gram fat
• 1.6 grams fiber
• 25.4 grams sugar
• 322 milligrams potassium (9.2 percent DV)
• 0.8 milligrams of iron (4.4 percent DV)
• 0.08 vitamin B6 (4 percent DV)
• 14 milligrams magnesium (3.5 percent DV)
• 22 milligrams of calcium (2.2 percent DV)
• 1.5 micrograms vitamin K (2 percent DV)

5 Health Benefits of Raisins Nutrition

Aside from being a popular snack food based on taste alone, raisins contain polyphenols, antioxidants, flavonoids and nutrients that can benefit overall health. Here are some of the top ways consuming raisins can help you live a healthier life.

1. Decrease Likelihood of Cavities & Gum Disease

Contrary to what you might expect from a sweet and sticky dried fruit, raisins can actually improve oral health. In fact, they’re one of the best ways to naturally reverse cavities and heal tooth decay. Research published in the Phytochemistry Letters revealed that raisins can benefit oral health because the fruit possesses antimicrobial phytochemicals that suppress the growth oral bacteria associated with dental cavities and gum disease.

One of the five phytochemicals the study identified in raisins is oleanolic acid. In the study, oleanolic acid inhibited the growth of two species of oral bacteria: Streptococcus mutans, which causes cavities, and Porphyromonas gingivalis, which causes periodontal disease — aka gum disease. So even though raisins satisfy your sweet tooth, they actually help to keep that tooth free from cavities! (7)

2. Excellent Digestive Aid

As a high-fiber food, raisins are an excellent digestive aid. Anything that aids your digestion is going to make you less likely to have common bathroom issues like constipation or diarrhea. Raisins contain both soluble and insoluble fiber, which both help keep things moving through the intestinal tract in a healthy way by reducing constipation but discouraging loose stools as well.

Dried fruits might have more calories than fresh, but they also have a higher amount of fiber. For example, one cup of grapes has one gram of fiber while one cup of raisins has seven grams of fiber. By adding raisins to your snacks and meals, you instantly up the fiber content of your culinary creations quickly and easily. (8)

3. Lower Blood Pressure & Reduce Stroke Risk

Data presented at the American College of Cardiology’s 61st Annual Scientific Session in 2012 suggests that individuals with mild increases in blood pressure can benefit from the routine consumption of raisins (three times a day). The researchers found that this daily consumption may significantly lower blood pressure, especially when compared to eating other common snacks. (9)

Moreover, raisins are wealthy in the heart-solid electrolyte potassium, avoiding low potassium — a typical issue in the standard American eating regimen. Potassium is a key mineral for the correct capacity everything being equal, tissues and organs in the human body. Individuals who get a great deal of potassium in their eating regimens have a lower danger of stroke, particularly ischemic stroke. (10) 

4. Help Manage Diabetes 

A randomized report in 2015 assessed the effect of routine utilization of dull raisins versus elective prepared snacks on glucose levels and other cardiovascular hazard factors among patients with sort II diabetes. In this ponder, contrasted with option prepared bites, the individuals who devoured raisins had a 23 percent decrease in glucose levels after a feast. The individuals who expended raisins additionally had a 19 percent decrease in fasting glucose and a huge decrease in systolic pulse. Generally, look into backings raisins as a sound nibble decision for patients with sort II diabetes. (11) 

When you eat raisins, the fiber content additionally encourages your body to process the raisins' common sugars, which anticipates insulin spikes oversee diabetes normally. 

5. Help in Preventing Cancer 

Concentrates demonstrate that dried organic products, particularly dates, prunes and raisins, contain high phenolic segments that have more grounded cancer prevention agent powers than those in some crisp natural products. Cell reinforcements are critical to our wellbeing in light of the fact that they avert free radicals (exceedingly receptive synthetic concoctions that have the potential to hurt cells) from causing cell harm inside our bodies. 

Free radicals are one of the essential, fundamental factors that lead to the unconstrained development of disease cells just as the spread of malignant growth, which is why high-cell reinforcement nourishments like raisins are such incredible regular disease medicines. By incorporating raisins in your eating routine, not exclusively would you be able to can increment your cancer prevention agent levels, however you can likewise diminish cell harm and ward off malignancy. (12, 13) 

Raisins History and Interesting Facts 

Raisin grapes were first developed in Egypt and Persia as right on time as 2000 B.C. Dried grapes or raisins are referenced in the Bible various occasions, counting when David (Israel's future lord) was given "a hundred groups of raisins" (1 Samuel 25:18), which was most likely at some point amid the period 1110– 1070 B.C. 

The early Romans and Greeks were known to embellish zones of love with raisins. Raisins were likewise granted as prizes in wearing occasions. 

Up until the twentieth century, the fundamental raisin makers were Greece, Iran and Turkey. By the center of the twentieth century, the U.S. led the pack in raisin creation with Australia as the second biggest maker. Today, the raisin industry in the U.S. is found exclusively in California, where the main raisin grapes were planted in 1851. (14) 

While Thompson seedless grapes overwhelm raisin creation, they're too broadly utilized for crisp utilization, making juice condensed and creating wine. 

Step by step instructions to Use Raisins 

Raisins are constantly sold prepared to eat. They can be eaten alone as a tidbit or can be added to rice dishes, stuffing, plates of mixed greens, cold or hot oats (like granola and oats), puddings, and prepared things. Raisins are normally joined with nuts, seeds and other dried natural products to make trail blend. 

At the point when added to prepared merchandise like treats or cakes, the raisins help hold dampness in the last items. You can likewise add raisins to crisp natural product or vegetable servings of mixed greens just as pasta and grain plates of mixed greens. 

Customary raisins and brilliant raisins can be utilized similarly. Since currants are littler, they can be utilized correspondingly, yet they don't hold dampness like bigger raisins. 

Store raisins in a cool, dry and dull spot. In the wake of opening, keep bundles of raisins firmly shut with a plastic tie or elastic band. They can likewise be put into a sealable plastic stockpiling pack. Putting away raisins in the icebox draws out their freshness for as long as one year. Abstain from placing raisins in a kitchen pantry that might be warm (close to the stove) since high temperatures can make raisins lose their dampness all the more rapidly. 

Raisin Recipes 

Raisins most likely merit an award for being the dried natural product that is least demanding to fuse into your eating regimen. They're simple and delectable to eat alone, yet they're likewise similarly as simple and scrumptious to toss into such a vast scope of formulas from fiery vegetable side dishes to solid pastries. Here are a couple of delightful thoughts to kick you off: 

• Mushy Spaghetti Squash with Raisins 
• Custom made Ketchup 
• Carob Bark 
• No Bake Apple Crisp 

Potential Side Effects and Caution of Raisins 

The regular sugar in raisins is anything but difficult to process and can give an extraordinary vitality support, however try not to surpass one serving size for each day so you don't try too hard on your day by day sugar admission. Likewise with other dried natural product, in case you're watching your weight then you certainly would prefer not to go over the edge on raisin utilization since they're high in starches. Stay with sensible serving sizes. Fortunately, those little boxes make it excessively simple. 

Raisins treated with sulfur dioxide (like brilliant raisins) may exasperate asthma and other hypersensitive responses in individuals with sulfur sensitivities. Peruse names cautiously to keep away from sulfur dioxide. Normally sun-dried raisins are your most solid option in case you're worried about sulfur dioxide. 

On the off chance that you claim a pooch, try not to let your pet offer your next box of raisins. It's hazy why, yet raisins can cause kidney disappointment in canines. That is the reason raisins are normally on arrangements of individuals sustenances to abstain from nourishing your pets. (15) 

Raisins Nutrition Takeaways 

• Most raisins are delivered from Thompson seedless grapes. 
• To deliver raisins, grapes are laid on darker art paper plate between the vineyard lines and permitted to dry in the sun when reaped. 
• Raisins are customarily sun-dried, yet they may likewise be water-plunged and misleadingly dried out. 
• The three primary sorts of raisins financially sold are: sun-dried (regular), misleadingly dried (water-plunged) and sulfur dioxide-treated raisins. 
• Raisins nourishment is stacked with fiber, potassium, iron and other fundamental supplements, yet free of soaked fat and cholesterol. They're additionally gluten- free. 
• Raisins nourishment contains polyphenols, cancer prevention agents, flavonoids and supplements that can profit in general wellbeing. 
• Raisins nourishment benefits decline the probability of cavities and gum ailment, help assimilation, lower pulse and diminish the danger of stroke, help oversee diabetes, and help in counteracting malignant growth. 
• They make an extraordinary nibble in their own privilege yet can likewise be added to various formulas.

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